CrossFit9 – CrossFit WOD Skill Sumo Deadlift (1 x 8, 2 x 6, 2 x 4, 2 x 2) Accessory: 3 x 12 banded hamstring curls Metcon Metcon (Time) 21*18*15*12*9 Back squat Slam balls *12 calorie ski or 10 calorie echo bike L1: 45/35 L2: 95/65 L3: 135/95
200819
CrossFit9 – CrossFit WOD Metcon Metcon (No Measure) Move between these three 10:00 sections: 1. 10 minutes to find… Max 2-way parking lot sled push 2. 10 minute EMOM: ODD: 7 true ring rows (try a few sets with supine grip) EVEN: 10 shrimp squats or pistols (5R/5L) 3. 10 minutes for quality: 500m row… Read more »
200818
CrossFit9 – CrossFit WOD Skill Snatch Complex (Find 1RM) 1 Power Snatch 1 Hang Squat Snatch 1 Overhead Squat Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee… Read more »
200815
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 30 minute AMRAP: 400m run or 800m bike erg 21 medball cleans 15 deadlifts L1: 95/65 L2: 205/135 L3: 225/155
200814
CrossFit9 – CrossFit WOD Skill Tempo Front Squat (4 x 6) 3 seconds down 3 second hold Explosive up4 x 12R/12L Monster Walks between Metcon Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 Power clean HSPU L1: 45/35 L2: 115/85 L3: 185/125
200813
CrossFit9 – CrossFit WOD Skill Push Press (3 x 4) 4 x 12 banded tricep pulldowns between sets of push press and push jerk Push Jerk (3 x 2) Metcon Metcon (Time) For time: 1 mile run or 2000m row 30 SDLHP 100 wallballs L1: 45/35 L2: 95/65 L3: 135/95
200812
CrossFit9 – CrossFit WOD Skill Metcon (No Measure) 10 minutes to complete… 3 Supersets: 12 Sumo Romanian deadlift 16 Heavy DB reverse lunge 20 Stagger stance DB good morning (10R/10L) Metcon Metcon (No Measure) A. 10 minute alt EMOM: (;40 work/:20 rest) 1. D-ball over shoulder 2. D-ball march B. 10 minute AMRAP: 10/8 Calorie… Read more »
200811
CrossFit9 – CrossFit WOD Skill Metcon (AMRAP – Reps) 12 minute alt EMOM: 1. 5 strict pull-ups 2. 7 ring dips L1: 10 rack pull-ups; 10 box dips L2: 5/7 strict pull-ups; 7 ring dips L3: 7 strict pull-ups; 10 ring dips Metcon Metcon (Time) 27*21*15*9*3 Back Squat Burpees *250m ski or row L1: 45/35… Read more »
200810
CrossFit9 – CrossFit WOD Skill Overhead Squat (6 x 3) Banded standing glute kickbacks 3 x 10R/10L Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February,… Read more »
200808
CrossFit9 – CrossFit WOD Metcon Metcon (Time) For time: 50 double under 30 power snatch 30 push-ups 75 double under 20 hang power snatch 20 push-up 100 double under 10 squat snatch 10 push-ups L1: 45/35 all L2: 95/65; 105/75; 115/85 L3: 105/75; 115/85; 135/95